Vinny's 5/3/1
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| Containsnuts |  | ... | 20-08-2012 @ 03:15 |
 The secret to will's success Member 2924, 342 posts SQ 170, BP 140, DL 235545.0 kgs @ 99kgs UnEq | Axle great peace of kit ! Even better when your kids are shouting ya to lift it eh. What was your injury? | ||
| VinnyJones | | ... | 20-08-2012 @ 19:47 |
 Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Cycle 2 Week 1 (3 x 5+) Squat Lockouts: 60kg x 5, 100kg x 5, 140kg x 5, 180kg x 3, 200kg x 3 Squats: 60kg x 5, 100kg x 5, 120kg x 5, 130kg x 15 RDL: 90kg 3 x 10 Leg Press: 80kg x 10, 100kg x 5, 160kg 5 x 10 Decline sit ups: 3 x 15 (by the end of the 3 week cycle I'll be on 5 x f) Pretty good session. Squats went really well. No real aches and pains but there was a little travel of the original pain site. Not sure what that means but I ignored it and carried on. Wasn't pain to stop a session if you know what I mean. Was going for 20 on my squats but by the time I hit 15 I thought I could possibly get one or two more. So I decided to stop there and leave a little in the tank. Either way, from this stage 3 weeks ago I have improved which is the aim of the game of 5/3/1. At this same point I did 125kg x 10 so to get 15 at 130kg is great progress I think. Onwards! | ||
| VinnyJones | | ... | 20-08-2012 @ 19:49 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Containsnuts said:Axle great peace of kit ! Even better when your kids are shouting ya to lift it eh. What was your injury? Herniated disc and then a facet joint sprain. Hopefully on the road to recovery  | ||
| royalmarine29 | | ... | 20-08-2012 @ 20:33 |
 Member 3641, 729 posts SQ 260, BP 185, DL 270715.0 kgs @ 114kgs UnEq | All the best with the disc not good and will take time bud some good lifting there ! | ||
| VinnyJones | | ... | 20-08-2012 @ 23:49 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | royalmarine29 said:All the best with the disc not good and will take time bud some good lifting there ! Thanks. Really hit my progress and knocked me for six mentally. On the up now. | ||
| VinnyJones | | ... | 21-08-2012 @ 18:09 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 24.08.2012 @ 18:55 PM by VinnyJones Cycle 2 Week 1 Session 2Press: 20kg x 10 x 2, 40kg x 5, 50kg x 5, 62.5kg x 9, 62.5kg 2 x 5 Push Press: 72.5kg 5 x 5 Bench BBB: 55kg 5 x 10 Parallel Bar Chins: 5 x 5 Pin 11 superset with Face Pulls: 40kg 5 x 12 Some tricep cable s**t... no rhyme or reason, just felt they hadn't been worked enough. Bit of cardio and then home. Managed 8 reps at 60kg last week and 5x5 at 70kg on push so strength is up despite lowering my carbs by over half. Some fat loss evident which is good (both scale and measurements). f**ked up my last rep on the bench BBB... overshot the rack on the right hand side and had to ditch the plate. Bit embarrassing really but at least I had the good sense to keep the collars off or it would have been quite painful. | ||
| VinnyJones | | ... | 23-08-2012 @ 19:16 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 24.08.2012 @ 18:57 PM by VinnyJones Cycle 2, Week 1 Ortameyer Deadlift RoutineDeadlift: 60kg x 10, 100kg x 5, 140kg 4 x 4, 160kg 2 x 2, 180kg 2 x 2, 140kg x 10 Trap Bar Deads: 115kg x 5, 155kg x 3, 195kg x 2, 225kg x 1 (PR) Press BBB: 50kg 5 x 10 Decline Sit Ups: 3 x 10 Couple of PRs today repwise and back is feeling a lot stronger. Occasionally feel it twinge ever so slightly but it's not painful. Need to make the most of rest days and get some more sleep and keep up with my rehab work. Was planning to do some seated rows and some direct arm work but I was pressed for time so that will have to wait until tomorrow. A 3 day week is getting closer on the cards now. | ||
| VinnyJones | | ... | 24-08-2012 @ 18:56 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Cycle 2, Week 1 Bench (3x5+) Bench: 20kg x 10, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 12, 80kg x 1, 90kg x F, 90kg x 1 (verrrrry slow rep) Row: 50kg x 5, 70kg x 4, 60kg 5x5 DB Incline Press: 16kg x 10, 18.5kg 5 x 10 Seated Tricep Ext: 18.5kg 5 x 12 Seated Row: 60kg 3 x 15, 40kg 1 x 20 10 mins cardio on treadmill. Then some shoulder dislocations with an 8kg bar thingy. Okish session. I beat my reps on my main lift (bench) from last time but the more and more I do this the more and more I am thinking of relegating it to a standard 5x5 assistance type lift mainly because I just don't really care about it. I know a lot of people think that getting strong on the bench is a good thing for strongman stuff but there are plenty of them out there that don't do it at all. Not really going to drop it but perhaps there is another way to make better use of my time in the gym or make the most of having an extra rest day. Or this could just be one of those sessions where I'm feeling s**t; in which case I am to be ignored. Getting a new rep PR is no bad thing of course. Maybe I am expecting too much of myself. Disappointed with my rows; hit 70kg 5x5 easily last week. Could be something to do with the press BBB yesterday and deadlifts which hammered my back big time. Not going to beat myself up too much over not doing what I wanted but disappointed that the power had deserted me. Not only that but I'm still adapting to this low carb thingy so energy levels might take some time to adapt to the new state of play. I'll stick with it because I have lost fat which, again, is a good thing to take away from this week's training. A few PRs here and there this week despite calorie deficit, so I've gotten stronger, and fat loss to boot. Can't really ask for more than that. | ||
| Containsnuts | | ... | 25-08-2012 @ 04:08 |
The secret to will's success Member 2924, 342 posts SQ 170, BP 140, DL 235545.0 kgs @ 99kgs UnEq | Just read your story lol Bench ain't really gonna carry over to anything in strongman so you could drop it for close grip. Close grip will carry over to pressing So could be a good move. Keep mentally strong Sir reads as though your doing well but maybe beating yourself up! smalls steps right direction all good in my eyes! Good show | ||
| VinnyJones | | ... | 25-08-2012 @ 09:57 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Containsnuts said:Just read your story lol Bench ain't really gonna carry over to anything in strongman so you could drop it for close grip. Close grip will carry over to pressing So could be a good move. Keep mentally strong Sir reads as though your doing well but maybe beating yourself up! smalls steps right direction all good in my eyes! Good show It's reads like a Dear Deirdre letter lol. I think it's just one of those sessions at the end of a gruelling week. Feel better today hence doing a barbell complex session this morning. Good food, sound nights sleep (best all week) and plenty of fluids and I feel right as rain again. | ||
| VinnyJones | | ... | 25-08-2012 @ 09:57 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Saturday Complexes Session 1 Axle - roughly 55kg Fasted barbell complex consisting of: Row, deadlift, power clean, front squat, press, back Squat, behind neck jerk. 6 reps of each in turn then 90 seconds rest, then 5 reps, then 90secs, 4, 90secs, 3, 90secs, 2, 90secs, 1 Then die. That is all. | ||
| VinnyJones | | ... | 27-08-2012 @ 16:09 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Cycle 2, Week 2 Squat (3x3+) Squat lockouts: 60kg x 5, 100kg x 5, 140kg x 5, 180kg x 3, 200kg x 3, 215kg x 3 Squats: 60kg x 5, 100kg x 5, 120kg x 3, 130kg x 3, 140kg x 10, 100kg 3 x 10 (60 seconds rest between sets) Leg Press: 80kg x 10, 120kg x 10, 140kg x 10, 170kg 2 x 10 Main lifts accomplished. Zero energy left for pretty much anything else of consequence. Felt pretty fried after the 3 x 10 squats. Crap night's sleep, session was fasted, did everything quickly. Another squat PR though so a productive session in that sense. | ||
| VinnyJones | | ... | 28-08-2012 @ 21:19 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Post Edited: 28.08.2012 @ 21:53 PM by VinnyJones Cycle 2 Week 2 Press (3 x 3+)Press: 20kg x 10, 40kg x 5, 50kg x 3, 60kg x 3, 65kg x 7 Push Press: 70kg 5 x 5, 80kg x 1, 90kg x 1, 95kg x F, 100kg x 1 Trap Bar Shrugs: 105kg 3 x 10 CGBP: 20kg x 10, 40kg x 5, 55kg 5 x 10 Parallel Chins: Pin 10 5 x 5 Face Pulls: 30kg x 12, 45kg 5 x 12 Again another crappy day to go into the gym. Little sleep and s**te food yesterday. Payday to top up fridge tomorrow. Ended up with 2 PRs; the 7 reps at 65kg strict press and 100kg push press. Absolutely over the moon tbh. Been a few times I have gone for it but never quite made it. It makes it particularly pleasing that I hit it after missing 95kg. I just felt that there was something else extra to give and despite a slight wobble on the final push it was nailed right on. I was a little bit excited afterwards as you might tell from the video. " rel="nofollow" target="_blank">http://www.youtube.com/watch?v=2dawFIinLBY&feature=youtube... http://www.youtube.com/watch?v=2dawFIinLBY&feature=youtube... | ||
| Containsnuts | | ... | 30-08-2012 @ 11:19 |
The secret to will's success Member 2924, 342 posts SQ 170, BP 140, DL 235545.0 kgs @ 99kgs UnEq | 100 great bench mark well done! Face booked ya. Small world eh | ||
| VinnyJones | | ... | 30-08-2012 @ 23:48 |
Who said it's hardcore? Member 3896, 847 posts SQ 265, BP 150, DL 320735.0 kgs @ 128kgs UnEq | Containsnuts said:100 great bench mark well done! Face booked ya. Small world eh Cheers mate. Thanks for the add lol. | ||